CrossFit Inventive – Bullet Proof
Warm-up
BANDED FACE PULLS X 20
BANDED LAT PULL DOWNS X 20
RING BICEP CURLS X 10
GHD Hip Extensions (No Measure)
4 Sets 10 Reps
1min-90s rest between sets.
SUB:
4 x 8-10 GHD Hypers
4 x 10 Active Supermans
Barbell Row (4 x 8 )
You May build over the 4 sets or stay the same weight.
No Kipping through the hips, keep the elbows in tight.
Rest 90s between sets.
Double Dumbbell Bent Over Flys (Weight)
Standing Today. Chest parallelto the flor like our last drill.
Complete 3 sets 12 reps
Rest 90s between sets.
Hammer Curls (4 x 12)
4 x 12
Moderate weight
Rest 90s between sets.
Barbell Bicep Curls (1 x 50)
Complete 50 Reps ForTime “BUT”Quality
